Shoulder Stability for Cheerleaders – Athletico

Co-author: Megan Partain, SPT

Have you ever ever questioned how your favourite cheerleaders spend hours tumbling, stunting, and holding one another up within the air? Properly, in cheerleading, it comes right down to a bit of extra than simply sheer expertise however extremely sturdy and secure shoulders. Athletes with decreased shoulder power are liable to accidents like dislocations, sprains, and strains. Present analysis means that common shoulder strengthening workout routines can assist forestall these kinds of accidents. The next workout routines are really helpful for tumblers and particularly indicated for important and instep bases, in addition to again spots.

For every train that requires a dumbbell, athletes ought to choose a weight that’s mild sufficient to carry out a minimum of 6 repetitions (reps), however heavy sufficient that finishing greater than 8 reps could be tough with correct kind. The perfect weight permits the athlete to carry out 6-8 reps per set. Every train must be accomplished for 3 units of 6-8 reps. With the apply of the next workout routines, an athlete can enhance their reps and weight over time as they achieve power. This technique of coaching is called progressive overload for will increase in power.

1. Squat to Shoulder Press

For this train, start by holding the dumbbell near the shoulder. Whereas descending right into a squat, make sure the again stays straight and knees are according to the toes. Rising again to standing, press the dumbbell overhead. If the dumbbell doesn’t stay regular and the arm begins to sway, this can be a signal that the chosen weight could also be too heavy. This train works the muscle groups required to raise a flyer into overhead stunts.

2. Superman

Start by mendacity on the ground face down, with arms overhead resting on the ground. For a 30-second maintain, raise the arms off the ground, participating the shoulder and again muscle groups, enjoyable the neck, squeezing the shoulder blades collectively, and tightening your gluteal muscle groups to guard your decrease again. Repeat this train 3-4 instances every with a 30-second maintain. This train works to extend scapular stability for elevated overhead management. No extra shaky shoulders when holding your flyer up!

3. Plank Shoulder Faucets

For this train, begin in an prolonged plank place. Choose up one hand and faucet it to the alternative shoulder with out shifting physique weight. Proceed alternating shoulder faucets. This train could be accomplished for 30-60 seconds and repeated 3-4 instances. It targets shoulder power for blocking to make highly effective tumbling passes.

4. Dumbbell Rows

Start this train with the arms down on the sides of the physique and in a modified tandem stance, with knees and hips barely bent, as seen within the photograph. Pull the dumbbells upwards in direction of the chest, drawing the elbows again and protecting the arms near the edges of the physique. This train must be carried out slowly and with management. This train is nice for shoulder and arm strengthening and can lower the chance of harm with stunting and tumbling.

These workout routines must be built-in into an athlete’s coaching routine and carried out 3-4 instances per week to extend shoulder power and stability. Usually finishing power and stability workout routines can assist lower harm danger with stunting and tumbling actions and hold athletes wholesome throughout cheerleading apply and competitions. Contact your native Athletico for a free evaluation if in case you have any questions on potential shoulder accidents.

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References:1. Kevin G. Laudner, Betsy Metz, David Q. Thomas; Anterior Glenohumeral Laxity and Stiffness After a Shoulder-Strengthening Program in Collegiate Cheerleaders. J Athl Practice 1 January 2013; 48 (1): 25–30. doi: